I-cinnamon waffles.
Ama-servings angu-4:
100 g i-margarine, 50 g ushukela, amaqanda amabili, i-175 g kafulawa, i-pinch yesikhumba, isipuni 1 se-baking powder, isipuni 1 se-sinamoni powder, i-400 ml ye-whey, i-1 lemon, i-200 ml yekhilimu, i-sachet ye-vanilla ushukela, ama-spoyi angu-3 we-powder ushukela.
Ukulungiselela:
1. I-margarine noshukela zifakwa esitsheni, isibhakela nomxube. Hlukanisa izikhupha ezivela kuma-protein bese uwaxuba ngamunye ngamunye ngesisindo soshukela namafutha. Hlanganisa usawoti, ufulawa, isinamoni, i-powder baking. Ingxube eyomile eyomile ngokungafani ne-whey ixubene nenqwaba yamafutha e-yolk. Gqugquzela abamhlophe ukuba baqhube umquba bese befaka kahle inhlama.
2. Hlanganisa ingxenye eyodwa yensimbi yamafutha enamafutha bese ubhaka ama-waffles. Ama-Wafers aphonswe emgqonyeni bese efakwa kuhhavini elifudumele.
3. Geza ilamula bese uthatha isitha. Hlanganisa ukhilimu nge-vanilla ushukela bese uhlanganise ne-zest nabo. Ama-wafers ayekhonza ngekhilimu lemon, efafazwa ushukela oluyimpuphu. Idayisi ingahlotshiswe ngezithelo ze-physalis.
Isikhathi sokupheka: iminithi engama-60.
Enye ekhonza u-640 kcal
Amaprotheni -13 g, amafutha-amagremu angu-39, ama-carbohydrate-59 amagremu
Amakhekhe ama-Marzipan.
Ama-servings angu-4:
60 g we-marzipan unamathela, 125 g webhotela elithambile, 175 g ushukela, iphakethe elilodwa le-vanilla ushukela, amaqanda amane, 250 g wefulawa, isipuni 1 se-baking powder, 100 ml ukhilimu, isinamoni engaphansi kwekhasi, isipuni 1 se-hazelnut, 100 ml ushokoledi ushukela.
Ukulungiselela:
1. Umthambo we-Marzipan uthathe ama-cubes. Ubhotela obusisiwe, 165 g ushukela, i-vanilla ushukela, ama-cubes ama-marzipan namaqanda axuba ne-mixer kagesi kuze kuhambisane ukhilimu. Hlanganisa ufulawa ne-baking powder.
2. Gcoba kancane uhhafu wensimbi enamafutha kanye nezinhlayiya zokubhaka inhlama.
3. Okwamanje, shaya ukhilimu noshukela nesinamoni esele. Ekuphendukeni kokugcina, hlanganisa ama-hazelnuts emhlabathini. Ama-Waffles akhonze ukhilimu we-peanut, ukufafaza nge-chocolate sauce.
Isikhathi sokupheka: 30 iminithi.
Kwesinye isabelo 920 kcal
Amaprotheni -18 g, amafutha-49 g, ama-carbohydrate -100 g
Amapayipi ane isaladi.
Ngokukhonza:
1 egg, izipuni ezimbili zokudla, 65 ml ubisi, isipuni 1 se-bhotela, 2 utamatisi, isiqu 1 se-anyanisi eluhlaza, i-avocado 1, isipuni 1 samajikidi, ama-sprigs amabili e-coriander, usawoti, umsila omnyama, i-sauce iTasco, izipuni ezimbili ze-yogurt yemvelo.
Ukulungiselela:
1. Hlanganisa i-yolk kusuka kwiprotheni, hlanganisa nofulawa nobisi. Dough kahle knead bese ushiye imizuzu 10. Dissolve ibhotela, kancane cool futhi uhlanganise inhlama.
2. Lungisa imifino. Utamatisi, ukuhlunga isikhumba nokususa imbewu, uthathe ama-cubes. Hlanganisa u-anyanisi aluhlaza ngezinhlamvu. I-avocado idilize kahle bese ixuba ijusi lemon. I-Kinzu gaya, hlanganisa ne-avocado kanye no-anyanisi no-utamatisi. Usawoti, pepper kanye nenkathi ne-sauce iTabasco.
3. Bopha amaprotheni nge-1 ucezu kasawoti bese uxuba inhlama. Gweba insimbi ukugcoba bese ubhaka ama-2 wafers. Khonza ngesaladi ye-avocado ne-yogurt.
Isikhathi sokupheka: 30 iminithi.
Enye ekhonza u-540 kcal
Amaprotheni -16 g, amafutha-amagremu angu-36, ama-carbohydrate-38 amagremu
Ama-Wafers ane-shrimps.
Ama-servings angu-4.
Ukuhlolwa:
75 g imajarini, amaqanda amabili, 125 g wefulawa, usawoti, 125 ml ubisi, 1 ithisipuni. isipuni eqoshiwe, i-nutmeg egayiwe.
Ukugcwaliswa:
I-yogurt ka-200 g, isipuni esisodwa sikhilimu omuncu omuncu, i-anyanisi, i-1/2 ye-dill, i-200 g yama-shrimp inyama, i-1/2 kalamula kalamula, i-cayenne pepper, i-rucola encane
Ukulungiselela:
1. I-margarine mix mix, amaqanda nosawoti. Kancane kancane ukwethula, uqhubeke ukugqugquzela, ufulawa. Engeza i-parsley eqoshiwe. Usawoti, pepper kanye nenkathi nge-nutmeg. Ukumboza isikhumba nge-napkin bese ushiya imizuzu engu-30.
2. Hlanganisa i-yogurt ngesikhilimu omuncu. I-pei anyanisi bese uthatha ama-cubes amancane. I-Dill isipende uhlanganise anyanisi nama-shrimp nyama. I-yogurt, exutshwe ukhilimu omuncu, usawoti kanye nenkathi ngejusi lemon kanye ne-pepper cayenne.
3. Gcoba i-waffle yensimbi nama-waffle ebhaka. Lungisa izandla. Ama-Waffles ahlanganiswe ngamabili, abeka ukugcwalisa phakathi kwabo, ngocezu lwelamula kanye ne-rucola encane yokuhlobisa.
Isikhathi sokupheka: 35 iminithi.
Enye ekhonza 390 kcal
Amaprotheni -19 g, amafutha-amagremu angu-23, ama-carbohydrate-27 amagremu